Staying active while you’re at home

24th March 2020

Staying active while you’re at home

When it comes to exercising and being active, we’re all currently having to think outside of the box.

As a result of the coronavirus outbreak, the British Government is advising people to stay at home and to only leave for limited purposes

It’s clear that new habits will have to be formed to keep us all moving – especially as staying active is more important now than ever before.

Below we’ve compiled some resources for players and coaches that will hopefully give you some inspiration for how you can exercise at home - if you’re well enough. We will be adding to this as we find further resources, so make sure to check back.

Digging in the garden

What will I need? A volleyball and a wall.

The Art of Coaching Volleyball has released a series of short videos demonstrating how players can set up their own volleyball drills – and it doesn’t get much simpler than its ‘Easy wall passing and setting’ exercise.

If you have a garden space, find a clear section of wall with some space around it, throw a ball against the wall and see how many digs you can complete in succession. The video recommends that you aim for 15-20 reps before pausing to rest. You can also mix it up by alternating digs with setting reps.

Check out the Volleyball England Twitter page (@VBallEngland) to watch others trying out this exercise or search #digginginthegarden.

Click here to watch ‘Easy wall passing and setting for all ages’

Blocking exercise

What will I need? A tall surface and some tape.

Use this challenge to practise your blocking touches while working on conditioning. If you don’t have a volleyball net at home, place 2 strips of tape at a set height on a tall surface, such as an external wall, then see how many consecutive ‘block touches’ you can achieve. Can you beat the instructor’s high score of 7?

Click here to watch ‘Block touch challenge’

Replicate gym equipment with household items

What will I need? Flour, plastic bags and bottles of water.

Personal trainers are sharing their novel ideas of how you can help maintain your strength and mobility by using weighted items found around the house. Place bags of flour or sugar inside 2 plastic bags and you’ve got yourself a makeshift kettlebell. Do you have a broom in the garage? Well you can workout your shoulders too.

Click here to find out how to make your own home gym

Ladder workout

What will I need? Sticky tape.

Ciara Michel, who represented Team GB at the 2012 Olympics, has recorded a video with fellow volleyball player Lindsay Dowd in which they demonstrate a series of volleyball-inspired workouts you can do at home - including a ladder workout that is simple to set up. Creativity is key, the pair stress, but there's no excuse for not working out at home - just make sure you do it safely!

Click here to find out how to set up the ladder workout


Sitting volleyball for kids

What will I need? A baloon and cushions.

If you need to find a way of keeping your children entertained while also giving them some exercise, look no further. On its website, the NHS explains how you can set up a Frozen-inspired sitting volleyball game in just 4 simple steps. 

Click here to play Kristoff and Anna's Snowball Volleyball


Looking for further inspiration and advice?

Sport England has compiled an extensive guide on getting outside, exercising at home, and exercises for children while following guidelines. It’s full of inspiration if you’re looking to generally keep more active, all while taking into account government advice.

Click here to read Sport England’s guide


It doesn’t matter if you’re #digginginthegarden or doing something else, if you’re finding innovative ways to practice volleyball and keep exercising at home, we want you to record a clip and to share it with us. The more creative you can be, the better!

Use #digginginthegarden and #StayInWorkOut and tag @VBallEngland to share it with others on Twitter or email if you’d like to share some ideas.

Let’s keep active, however we can.

Staying active while you’re at home